Archive for March, 2012

Low Maintenance Bikes – Keiser M3

By Jennifer Sage On March 28, 2012 4 Comments

I know that maintenance on indoor cycling bikes is one of the most time consuming and pain in the butt aspects of managing a cycling studio/program. The lack of maintenance can be what breaks a program. Almost nothing is worse than rusted, squeaking, or wobbly bikes with loose chains, bottom brackets or pedals, and even worse, when those conditions are allowed to persist, even despite member complaints. (Wait, there is something worse – poor instruction!)

So I was interested to read this article on the Keiser website about a club in Sweden who got tired of their continual bicycle maintenance, went to IRHSA in 2007 and decided on the Keiser M3. Since then, they’ve never had a bike breakdown in four and a half years. Wow, that is

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The Battle of the Bulge in the 1940’s

By Jennifer Sage On March 28, 2012 3 Comments

We can laugh at bad exercise advice 70 years later, but do we have the insight to recognize poor exercise advice when it’s in our face? Is society just as gullible now as these women were back then? Back then, exercise science wasn’t very advanced, but in the modern age, it’s amazing the crazy things people will do in the name of fitness!

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The Risks of Low Cadence and High Resistance in Indoor Cycling Classes

By Jennifer Sage On March 26, 2012 6 Comments

Spinning classAfter my article on the Truth About Cadence in Indoor Cycling Classes appeared in Active.com, I got numerous suggestions to write about the other end of the spectrum – cadence that is too low.

We’ve all seen those Spinning® classes where the instructor asks students to continually raise the resistance or gear, until their cadence drops into the low 50’s, 40’s or even 30’s for rpm. I’ve even seen some Youtube videos where they seem to be pedaling at 15 or 20rpm if they are lucky. They seem to believe that if you have to pull on the handlebars to turn the pedals, that there is some strength benefit. In reality, it it is unproductive and dangerous, and is based on nothing more than “ego”.


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Do you want to know more about effective interval training?

By Jennifer Sage On March 23, 2012 No Comments

Do you want to know more about putting together the most effective high intensity interval training (HIIT) profiles? Are you willing to have your profile be evaluated for effectiveness?

At the Indoor Cycling Association, the next two months will be devoted to high intensity training. On my previous website two years ago, I invited members to submit HIIT profiles to be critiqued. This was extremely popular and everyone, the profile submitters as well as the members, learned a huge amount about creating interval classes that are the most effective in achieving the stated goal. I’d like to do that again. This is the official invitation to ICA members to submit their interval profile (and if you are not yet an ICA member, the knowledge you gain about high intensity training in the coming months might be worth the entire price of admission)!

Don’t worry, you can remain anonymous! Before I

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Guest blogger: Matt Grasela talks about Keeping it Real at a new facility

By Jennifer Sage On March 19, 2012 2 Comments

Matt at WSSC

Ever since I got my hands on Jennifer Sage’s ebook, Keep It Real, I’ve been trying my best to teach a class that provides real benefits to my participants.

I’ve been taking Spinning® classes since 1997 and teaching since 2007. When I first started teaching, I taught how I had ridden, which was mostly interval classes, often-times laden with contraindicated movements that I had believed to be beneficial because I had done them so often in classes I took.

Getting my hands on Keep it Real opened my eyes to understanding how to ride and why riding correctly is so important. Almost overnight I began to change my style and methodology of how I led my class. Gone were the corporal punishment drills of jumping and ineffective

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My class this week: a fantastic revelation! I Love the 90’s!

By Jennifer Sage On March 18, 2012 No Comments

Can you believe that after 15+ years of teaching I’m still leaving my classes with a big smile on my face after doing something new and different? Well, no profile really is completely “new” any more, but the way I put a class together and/or the coaching that goes along with it, still amazes me at how different the responses can be. I love that feeling – there’s no way to ever get bored teaching when you have such a wide variety of profiles and ways to present the same profiles, right?

What was my revelation after my class on Thursday this week? I’m well into the second half of a periodized program and every class has a very specific purpose. We are now into the higher intensity, more advanced technique stage, and

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If fans are an issue, why not get your own personal fan?!

By Jennifer Sage On March 10, 2012 4 Comments

All of us have been in classes where some students are not happy about the location of the fans. I’ve even heard dreadful stories from instructors about actual fights over fans. I’ve never experienced that, but I have had some terse words over fans, and have tried my best to find ways to make everyone happy and avert problems. Sometimes that’s hard to do.

Everybody’s body temperature is a little bit different, and our bodies react to internal heating from exercise differently. Age, hormones, and body composition sometimes make a difference, but it’s not always evident. It doesn’t matter what side of the discussion you are on; either way it’s miserable to be in a position that you don’t like. If you get really hot really easy, it’s miserable to not have that wonderful sensation of cooling ventilation blowing directly on you. On the other hand, if you hate fans blowing

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Free download offered by Orbital to promote their new album

By Jennifer Sage On March 7, 2012 1 Comment

Orbital has long been a mainstay for powerful and inspirational electronic music in the indoor cycling world. They are announcing the launch of their first album in 8 years, Wonky, (just the title makes me want to order it!) and are offering a free download of the track “Never”. Click here to get the free download from Soundcloud. I don’t know if it’s limited, so go get it soon! Scroll down to the third song in the list and you will see a download button. While you are there, listen to the fourth song, One Perfect Sunrise (feat Lisa Gerrard). It’s one of my favorite Spinning® songs of all time! It’s available on eMusic (The Blue Album).

“Never” starts off slow

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Learn More About Lactate Threshold – my goal for the industry since 2007!

By Jennifer Sage On March 5, 2012 4 Comments

I have been teaching and coaching my indoor cycling classes using lactate threshold-based zones for a long time. In the early 2000’s I was very active in metabolic testing and encouraged my students to have the tests done. That got a little expensive for many of them, so I began to research how field tests were performed outdoors and translated it to the indoor environment. I was using field tests indoors for a few years before deciding to propose it to Mad Dogg Athletics and Spinning as one of my sessions at the next year’s conference.

So, in 2007 I was the first to introduce the concept of field testing to estimate lactate threshold in a Spinning® (or any indoor cycling) class at a major fitness conference*. (First introduced at WSSC in 2007, and later ECA and Can Fit Pro) My goal then was, and continues to be, to utilize the

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